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Monday, November 23, 2009

AM...PM

In the morning...

I'll say it again. I hate rowing. Seems like no matter how often I do it, it just always sucks. This morning I went to L.K.V. and did some sprint work on the ERG, and could not have been more crushed afterwards. I started with 500 meters all out, trying to keep my stroke rate really high. This did not work. It seems that whenever my stroke rate goes above 33/34 I don't feel the catch until midway through my next stroke. Therefore I'm not getting as much on each pull though I'm doing all the cardiovascular work. My time was 1:31.2, 3 seconds slower than my last 500 meter sprint. This was because the entire last 100 I was toast. My pace dropped all the way to 1:36 by the end. Anyways, trial and error I guess.

Afterwards I did 5 x 100 meter sprints with 1 minute rest between. This went much better. I kept every sprint under :19 and felt that my recovery was adequate from one to the next.

In the evening...

I met up with Hank for some Olympic work tonight. We did the following:

Power Clean to Push Jerk

4, 4, 3, 3, 2, 2

Front Squat

4, 4, 3, 3, 2, 2

I did the entire session using the hook grip, which was a first for me. It was a little uncomfortable, but not too bad. I felt very strong on the power cleans to push jerks, doing my last two sets at 105 kg and not feeling too challenged. The cleans felt especially easy.

The front squats were good as well. I continued to work down towards full depth, and did the last two sets at 120 kg. It is obvious that this is the weak link in my game at this point. If I can reasonably power clean 115 kg (which I think I can), there's no reason I shouldn't be full cleaning 135-140 kg. The issue is the front squat. I may be able to pull that weight to a rack position, but there's no way its coming back up. This sequence tonight felt really effective in breaking down the movement. I like working the raw power of the pull, then concentrating on the strength in the squat.

Hopefully the weather is nice tomorrow so I can get outside for a workout. Ever since the farm, I just can't keep my mind off pulling that truck. I don't think that's going to happen in Leiden, but being in some fresh air couldn't hurt.

3 comments:

You should let go of the hook grip in the push jerk / split jerk so you can re-adjust the grip after the clean.-tip i learnt from Coach B- i think you would REALLY benefit from an Olifting seminar, well worth it.. just a tip